Iron-Rich Foods
Heme iron (meat): 15-35% absorption, no GI side effects. Non-heme (plants): 2-20%, needs vitamin C. Slow correction of deficiency — weeks to months. No overdose risk.
Iron Supplement
Iron bisglycinate: 2-4x better absorption than ferrous sulfate. Minimal GI effects. Corrects deficiency faster (ferritin rises in 4-8 weeks). Risk: iron overload if not needed, fatal poisoning in children.
Verdict
Mild deficiency (ferritin 20-50): try food first, retest in 8 weeks. Moderate/severe (ferritin <20): supplement recommended. Always test ferritin before supplementing — iron overload is dangerous.
Best choice: depends on severity